WOD | 05.08.2018

Buy in:
400m OH barbell walk 40/30kg

AFAP:
50 front squats 40/30kg
100 KB swings 24/16kg
50 Overhead squats 40/30kg
100 KB cleans 24/16kg

Buy out:
200m OH Walking lunge 40/30kg

Oly WOD:
Strength block: Week 3 – Day 1

1) Push press with 5sec pause at top
5 x 5 @ 50% (of jerk)
2) 1 Halting clean deadlift + 3 shrug pulls
5 x 1 @ 107% (of clean)
3) Bulgarian split squat 5.3.3.1
5 x 5 per leg (heavy)
KB held in goblet position

CrossFit Lite:
Focus
Deadlift
Ring Dips

3 rounds for time of
400m Run
12 Deadlifts
6 Ring Dips